Vegan foods high in Calcium

Calcium absorption from food depends on what else you eat at that meal. Phytates in grains and oxalates in leafy greens bind calcium and prevent your gut from taking it in. The numbers in the table below show total calcium, but your body may capture only part of it, depending on what you pair it with.

Dairy products, canned fish with bones, and fortified plant drinks cluster at the top of this ranking. Leafy greens contain calcium in large amounts yet sit lower in actual usable calcium because oxalates interfere with absorption. To meet the 1300 mg Daily Value, most people need multiple sources across the day rather than one single food.

Without dairy or fish, calcium comes from fortified plant drinks, tofu made with calcium sulphate, and leafy greens; though greens pose an absorption problem. Fortification becomes the reliable route: a glass of fortified soya drink delivers more usable calcium than a handful of spinach. You need to read labels closely, because not all plant-based alternatives are fortified, and levels vary widely between brands.

FDA daily value: 1300 mg

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Showing 3451–3500 of 6,734 foods

#	Food	Category	Per 100 g	% DV	Source
3451	Sweet potato, canned, mashed	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
3452	Sauerkraut, canned, solids and liquids	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
3453	Spaghetti, spinach, cooked	Cereal Grains and Pasta	30.00 mg	2%	USDA_SR
3454	Candies, HERSHEY'S SKOR Toffee Bar	Sweets	30.00 mg	2%	USDA_SR
3455	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
3456	Cabbage, savoy, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
3457	Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
3458	Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
3459	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	30.00 mg	2%	USDA_SR
3460	Clementines, raw	Fruits and Fruit Juices	30.00 mg	2%	USDA_SR
3461	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Baked Products	30.00 mg	2%	USDA_SR
3462	Sea cucumber, yane (Alaska Native)	American Indian/Alaska Native Foods	30.00 mg	2%	USDA_SR
3463	Beans, lima (fordhook), frozen, boiled, drained, with salt	Vegetables and Vegetable Products	30.00 mg	2%	CNF
3464	Leeks (bulb and lower-leaf portion), boiled, drained, with salt	Vegetables and Vegetable Products	30.00 mg	2%	CNF
3465	Carrot, boiled, drained, with salt	Vegetables and Vegetable Products	30.00 mg	2%	CNF
3466	Cabbage, savoy, boiled, drained, with salt	Vegetables and Vegetable Products	30.00 mg	2%	CNF
3467	Clementine, raw	Fruits and fruit juices	30.00 mg	2%	CNF
3468	Vermicelli, made from soy, cooked	Legumes and Legume Products	30.00 mg	2%	CNF
3469	Chili without beans, canned	Mixed Dishes	30.00 mg	2%	CNF
3470	Sauerkraut, canned, low sodium	Vegetables and Vegetable Products	30.00 mg	2%	CNF
3471	Salad dressing, italian, fat free	Fats and Oils	30.00 mg	2%	CNF
3472	Fast foods, side dish, coleslaw	Fast Foods	30.00 mg	2%	CNF
3473	Pasta, spaghetti, spinach, enriched, cooked	Cereals, Grains and Pasta	30.00 mg	2%	CNF
3474	Candies, bars, Special Dark	Sweets	30.00 mg	2%	CNF
3475	Leavening agent, yeast, baker's, active, dry	Baked Products	30.00 mg	2%	CNF
3476	Roll, dinner, rye	Baked Products	30.00 mg	2%	CNF
3477	Croissant, apple, commercial	Baked Products	30.00 mg	2%	CNF
3478	Cookie, shortbread, pecan, commercial	Baked Products	30.00 mg	2%	CNF
3479	Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery	Baked Products	30.00 mg	2%	CNF
3480	Soy sauce (made with soy and wheat), shoyu, sodium reduced	Legumes and Legume Products	30.00 mg	2%	CNF
3481	Turnip, raw	Vegetables and Vegetable Products	30.00 mg	2%	CNF
3482	Potato, skin, raw	Vegetables and Vegetable Products	30.00 mg	2%	CNF
3483	Leeks (bulb and lower-leaf portion), boiled, drained	Vegetables and Vegetable Products	30.00 mg	2%	CNF
3484	Carrot, boiled, drained	Vegetables and Vegetable Products	30.00 mg	2%	CNF
3485	Drumstick (horseradish-tree), pods, raw	Vegetables and Vegetable Products	30.00 mg	2%	CNF
3486	Winged beans (goa bean) tuber, raw	Vegetables and Vegetable Products	30.00 mg	2%	CNF
3487	Sweet potato, canned, mashed	Vegetables and Vegetable Products	30.00 mg	2%	CNF
3488	Sweet potato, raw	Vegetables and Vegetable Products	30.00 mg	2%	CNF
3489	Sauerkraut, canned, solids and liquid	Vegetables and Vegetable Products	30.00 mg	2%	CNF
3490	Cabbage, savoy, boiled, drained	Vegetables and Vegetable Products	30.00 mg	2%	CNF
3491	Beans, lima (fordhook), frozen, boiled, drained	Vegetables and Vegetable Products	30.00 mg	2%	CNF
3492	Custard-apple, raw	Fruits and fruit juices	30.00 mg	2%	CNF
3493	Cereal, ready to eat, Heritage Flakes, Nature's Path	Breakfast cereals	30.00 mg	2%	CNF
3494	Sauce, salsa, ready-to-serve	Soups, Sauces and Gravies	30.00 mg	2%	CNF
3495	Cookies, oatmeal, soft, with raisins	Baked Products	29.00 mg	2%	USDA_FF
3496	Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium	Legumes and Legume Products	29.00 mg	2%	USDA_SR
3497	Beans, kidney, red, mature seeds, canned, solids and liquids	Legumes and Legume Products	29.00 mg	2%	USDA_SR
3498	Archway Home Style Cookies, Molasses	Baked Products	29.00 mg	2%	USDA_SR
3499	Pie, coconut creme, commercially prepared	Baked Products	29.00 mg	2%	USDA_SR
3500	Soup, tomato, dry, mix, prepared with water	Soups, Sauces, and Gravies	29.00 mg	2%	USDA_SR

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Vegan foods high in Calcium

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